30 minutes vigorous exercise now essential

[izzix]

Why that gentle stroll isn't enough to keep you healthy
By SIMON CABLE - More by this author ป Last updated at 12:58pm on 17th August 2007

Health experts say you need to work up a sweat to combat heart disease and obesity

Health experts are rewriting the guidelines for daily exercise amid fears that people count lightweight activities as part of their routines.

World Health Organisation recommendations have suggested that 30 minutes of gentle exercise each day would be enough to sustain a minimum level of fitness.

But scientists now think people have misunderstood the message - believing that a simple stroll to the car and housework are enough to fulfil the daily requirements.

Experts say that doing something that raises a sweat - such as jogging or twice-weekly weight-training - needs to be added to the list in order to stave off increasing problems such as heart disease and obesity.

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Health experts say you need to work up a sweat to combat heart disease and obesity

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In a paper published in the American Heart Association journal Circulation they write: "There are people who have not accepted, and others who have misinterpreted, the original recommendation.

"Some people continue to believe that only vigorous intensity will improve health, while others believe the light activities of their daily lives are sufficient to promote health."

The new guidelines, drawn up by scientists considered world leaders in public health, now say 30 minutes of daily vigorous - rather than gentle - activity should be considered the minimum.

They also advise taking two weight-training sessions a week in addition to lighter activities such as walking, shopping and taking out the rubbish.

The authors of the report include experts whose original recommendations were first adopted by the British government in 1996.

The report now states that fast walking or heavy-duty gardening would be considered moderate-intensity exercise, but emphasises the importance of breaking a sweat and raising the heart rate.

The guidelines go on to state that those particularly at risk from health problems should even go beyond the minimum guidelines.

Adults over 65 or those who are considered to be in poor health in their fifties should regularly undertake balancing exercises to prevent themselves from falling.

"Many adults, including those who wish to improve their personal fitness or further reduce their risk of chronic health conditions should exceed the minimum recommended amounts of physical activities," the journal's advice continues.

However, many experts say the recommendations are over-ambitious and will only deter an increasingly overweight population.

David Haslam, chairman of the National Obesity Forum said: "If you suggested everyone here should do weight-training twice a week, they wouldn't do it.

"They don't have the time or money for the gym, it would be an unrealistic guideline.

"I'd rather see healthy habits built into daily life - gyms aren't a sustainable habit."

Paul Gately, professor of exercise and obesity at Leeds Metropolitan University, was sceptical about what he says is a "one size fits all" advice rather than specific information.

"People who are very overweight would have to do an hour of exercise a day just to maintain their weight if they aren't going to change their diet."

[TJ]

At 65 I'm trying to make a half hour walk a habit, mainly to keep my weight down.

There are reports that many who persued vigerous exercise at an early age are having joint and other problems from the wear on the body from years of vigerous exercise.

[Ricohoc]

Good article.

With the exception of an 18 month vacation from exercising (that ended at the end of July 2007), I have used vigorous cardio and weight lifting to stay in shape for most of my life.

Today, I use either a treadmill or eliptical machine to complete a minimum of 30 min of vigorous cardio a day. That may extend to 40 or 50 minutes if I so choose. I then lift weights for at least 12 sets of 12 repetitions each, but that usually extends to 18 sets.

That regiment along with eating properly has kept me in pretty good condition (when I can stay away from the Tiger Beer on a daily basis).

[JimboPSM]

There are reports that many who persued vigerous exercise at an early age are having joint and other problems from the wear on the body from years of vigerous exercise.

I recognise that one - for many years I used to run five miles every morning before breakfast.

The doctors have advised me now to avoid any sport that involves impact on the joints - although in my case I think the problem has been exacerbated by arthritis.

These days my sport is pretty well limited to two or three rounds of golf a week.

[jackspratt]

Is it acceptable to exercise in a horizontal position

Certainly ups my heart rate, and gets me sweating

[izzix]

as in everything common sense is essential otherwise you may have an early death problem, like Jim Fix, MP Tony Banks, and Douglas Adams who overdid the exercise .

[jackspratt]

as in everything common sense is essential otherwise you may have an early death problem, like Jim Fix, MP Tony Banks, and Douglas Adams who overdid the exercise .

Fortunately, at 57 yo, my preferred form of exercise has its own built in limitations

[Frankie 1]

There are reports that many who persued vigerous exercise at an early age are having joint and other problems from the wear on the body from years of vigerous exercise.

Who told you this nonsense?

Joint problems are mainly coused by bad nutrition, i.e. the fluid inside the joint is of bad quality as a result of bad nutrition, and causes cartilage problems inside the joint.

Keeping your body in shape is not only about moving your body for half an hour or more a day, but also about good nutrition, and of course common sense.

The body doesn't wear from moving, but from doing nothing. It is the lack of excersise in combination with low quality food that wears your body down.

[uncle tom]

It may not be stressful living in Thailand, but here in the states, it can be very stressful. It was especially so before I retired. What I don' need is to add more stress to my life through vigorous exercise. If that's your thing, wonderful. Please don't lecture me on my need to get the heart pumping.

I find brief periods of simple meditation essential to my daily life and health. The doctors say my heart is in excellent shape.

[laphanphon]

Is it acceptable to exercise in a horizontal position

Certainly ups my heart rate, and gets me sweating

was thinking the same, but for 30 minutes, rare, does 5 minutes count. how about 5 minutes, 6 times a day. might not do much for heart, but got to improve your smile.

[Ricohoc]

What I don' need is to add more stress to my life through vigorous exercise.

My workouts relieve my stress.

[Frankie 1]

Health experts say you need to work up a sweat

I saw a lot of farang in Thailand who already sweat a lot without doing anything .

[beer monkey]

i sweat a lot when i go to Gold shops.

[ISSAN_NISSAN]

This is such an important topic for me. I haven't done much exercise since I retired. And that was 6 years ago.

I am so lazy now-a-days that I seldom do anything that increases my heart rate. The little movements in the bedroom don't count (in my opinion)

Would there be any interest in forming a group that could meet in the early AM's at Nong Prajak park?

I just can't seem to get motivated by myself. If there were a couple other guys/gals who would like to try to set up a morning "fun-run" I would love to participate.

Any takers?

[Mainer]

This is such an important topic for me. I haven't done much exercise since I retired. And that was 6 years ago.

I am so lazy now-a-days that I seldom do anything that increases my heart rate. The little movements in the bedroom don't count (in my opinion)

Would there be any interest in forming a group that could meet in the early AM's at Nong Prajak park?

I just can't seem to get motivated by myself. If there were a couple other guys/gals who would like to try to set up a morning "fun-run" I would love to participate.

Any takers?

You can go to exercise with others at many locations in Udon. For instance I know of (2) one-hour aerobics that take place at 5-6 pm and another at 6-7 pm on opposite ends of Nong Prajak. It is free and anyone can join in. Noone cares if you do what the slim guy or gal on the stage does. You can pace yourself and walk away at any time.

Anyone can work out with machines across the street from the Army post / golf course past B&B resort. This is also free and is provided by the Army or Gov't..? At least that is what I was told. I seemed to be welcomed there and was offered help when I didn't understand how a piece of equipment worked. It is outdoors and can be warm at times... but winter is fast aproaching. I am not sure of the starting times but I think around 4 or 5 pm.

[Maligator]

I'm with ya on the morining run thangy.
I was going to ask the question if there is any good running spots there. I am a ultramathoner, run 50 & 100 milers. Hurt my foot 2 years ago in a 100 mile race and have taken several months off to heal. ( got some weight gain going on ..)
I would love to have a place/someone to train with.
Normally I just head out the door with two water bottles in hand and return some hours later.
Are there any running shops there?

I won't be there until Jan '08 but if you're still up for it, I'll be ready.

[nevket240]

MMMMM!!!
if you love your body maybe you should do what 40% of Thais do and
Spread the Love.

cheers..

(a recent article here in OZ stated that 30 mins a day is nowhere near enough to curtail the rise in adult diabetes we are seeing. Thailand too is struck with this. too much online and not enough sweat)